Leanest meanest meat cuts

Bulk up without the belly

Bulky boys know that the protein in meat is essential for muscle building, but more often than not tasty, meaty meals carry an alarmingly high fat content. Fat has twice the number of calories of protein (nine per gram as opposed to four). So if you're after stacked pecs instead of stomach podge head straight for the lean meat counter.

Research by the University of Georgia suggests trimming off all visible fat before using low-fat methods of cooking such as roasting and grilling instead of frying or sautéing in butter to improve your health.

Chicken breast

Why is it good for you?

Chicken is a very good source of the cancer-protective B vitamin niacin and selenium, both of which are essential components of metabolic pathways in the body. Research published in the Journal of Neurology, Neurosurgery and Psychiatry indicates that regular consumption of niacin-rich foods like chicken could also provide protection against Alzheimer's disease and age-related cognitive decline.

Rump steak

Why is it good for you?

Rump steak is the leanest beef cut available, with only 125 kcal per 100g. Beef is a great source of the essential nutrient B12 and just 100g of lean beef will deliver your recommended daily allowance of B12. A serving of rump steak will provide you with iron, which is needed for healthy blood, and zinc  essential for sperm production, a strong immune system and growth.

Pork loin

Why is it good for you?

Pound for pound pork tenderloin has less fat than a chicken breast, providing all the excess fat is trimmed off. Pork is also high in the nutrients niacin and selenium. These are commonly found in red meat and are essential for basic bodily functions such as growth.

Lamb shank

Why is it good for you?

Cuts from the shank half of the leg are the leanest cuts of lamb you'll find, with under 200 kcals per 100g. Although lamb is a good source of zinc, iron and B vitamins, it is relatively high in both saturated and unsaturated fats (roughly two to three times that of beef), but worth the indulgence now and again.

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